Saturday, May 30, 2009

Delicious Salad

(My Brother Tyler Made a delicious Paleo friendly buffalo chicken Salad. Post to comments for the recipe. Stay tuned for more delicious creations from him)

Today I worked on my OHS, which needs lots of work and then hit a MaxFit USA WOD.
AMRAP in 20 minutes
7 double unders
7 pull-ups
7 push-ups
14 rounds
This was a decieving WOD. Turned out to be very challenging. My pushups failed early and the Double Unders were giving me problems. I could have used a workout buddy on this one to push me harder but it was an excellent WOD.

Friday, May 29, 2009

Dani's BootCamp - What are You Waiting for?

Align Center(Dani Crushing a classic CrossFit workout after learning from top tier CrossFit training staff in Lima Peru)

For those of you that don't know yet Dani will be running a BootCamp out of her garage this summer. This is your opportunity to get world class training from a talented and passionate athlete. What does fitness mean to you? What do you know about fitness and nutrition?

If you are open minded and have a desire to work hard for results then this is for you. Dani will not only expand your knowledge on how to maximize your intensity and get results but she will teach you how to ensure your workout isn't a waste of time, by eating RIGHT!

You are going to learn things that go against the "norm"...we are not the norm. We are a full frontal assault on the mainstream fitness industry. Our methods actually work and we care about our clients...yes WE CARE ABOUT YOUR SUCCESS! At the same time we will not lie to will not be will take commitment...can you handle this challenge? Sometimes in life the best things that happen to us occur because we move out of our "comfort zone." "The definition of Insanity is doing the same thing over and over and expecting different results." Try something new...I guarantee you will not be disappointed.

Dani is Certified and very capable in CrossFit Methods, POSE running methods and can tech you how sustain health and longevity by teaching you a simple and attainable nutritional lifestyle. This is world class training that you can receive in an intimate setting. What is fitness, health and longevity worth to you?

Weak and unhealthy people are lame....BE STRONG...BE HEALTHY! Contact Dani!

Thursday, May 28, 2009

Eat Exercise and Be Fit Incorporated!

(The Edmonton Garrison Facility - the front half)

So we are incorporated now...I think a few days until it is "official." After my workout today I had a great conversation with a manager affiliated with PSP. Even though Edmonton Garrison has an absolutely gorgeous CrossFit gym, they still haven't bought into it fully because they feel it has too many injuries. I think this idea has come from people who have "horrifically shitty" technique doing some of the complex lifts and have a massive EGO so they do not scale properly. This is the biggest debate topic right now with CrossFit. What has been your experience? Do you think PSP factors in injuries from sports or people who are weak and out of shape and are constantly on medical catorgory? I don't think they do, one thing I have found with CrossFit is that is will find and expose your weakness. For example, my left leg is longer than my right and as a result I injured my shoulder doing high rep. KB snatch's. After time with the my Chiropractor, I sorted things out and now I am 10 times better for it.

I am going to dig for some research on this. It might take time because people that have it are busy. I will keep you posted. I made myself available to anyone at PSP that wants to have an intellectual debate about this but I am not pushing for it. They have a great thing there and are leaps and bounds ahead of places like London.

MaxFit USA WOD (scaled)
10 rds
3 Deadlift
6 Paralette Pushups
9 Knees to Elbows
Sean - 17:31 225lbs (should have done more but airing on the side of caution)
Tyler - 105lb dead, reg. pushups, knees to chest - 15:47

Wednesday, May 27, 2009

Lot's Going On

(Sign up for Dani's BootCamp ladies and you can get a bum "made by CrossFit")

I got a call today from CrossFit HQ about affiliating. It was awesome they called me to check up on things and welcome me to the family. I look forward to getting everything in order and making it official soon. I will keep you posted.

I got a job today!!! It is with the commissionaires, which is a good fit for me because they are all ex military guys and girls. There is lots of opportunity in this job to do some neat work with RCMP, EPP and the Federal Government. I look forward to things!

My Nutrition lecture went very well. I still have to work on things more and clean it up a bit but I had a great crowd of 4 people to practice on. Keep posted I plan on stepping up the nutrition content on here. I have been meeting some cool guys on the base at the CrossFit gym. I am going to put up posters and start some personal training there. There is definately a great CrossFit knowledge base but I think all the guys who are qualified are with the Patricia's and they have their own gym. I am lookin forward to training some people there.

Finally, Dani has been getting lots of attention for her BootCamp. If you are interested in learning a boat load and getting fit you should check it out. Info is in the top left corner.

Tuesday, May 26, 2009

Efficient Technique Maximizes Intensity

(Pat showing how to maximize intensity with an efficient kipping pull-up in Peru)

Today I had an awesome time hitting a WOD with Auty Brooks owner of CrossFit Edmonton. He works on the base as a member of the PSP team. We did a Maxfit USA WOD called "Running Grace" but scaled the weight to 135lb for the whole WOD instead of increasing to 155 and 175 for rounds 2 and three
"Running Grace"
135lb Clean and Jerk x 15
Run 100m
135lb Clean and Jerk x 10
Run 200m
135lb Clean and Jerk x 5
Run 400m
Sean: 8:58 Auty: 7:51

Today was a lot of fun and I look forward to doing it again. Auty has over 2 1/2 years as an owner of a CrossFit gym. I look forward to picking his brain about his business and other areas of coaching and CrossFit.

Technique and Intensity
For those of you that don't know, Intensity is strictly power output. So, for example, in Grace I can calculate my power output by multiplying the work done (load moved) by the distance traveled and divide by time to get power. Power is exactly equal to intensity. So, to increase intensity in Grace I would have to do it faster...simple right? Now, today my clean and jerk went from semi respectable to "horifically shitty." I could have easily had a better time by more efficiently executing my clean with a bigger shrug etc. Problem is, fatique tends to send that plan into the trash can pretty quick. My new mindset is to focus more on efficient movement during my workouts to conserve energy, get a better time and increase my power output. By increasing my power output I will be increasing my intensity which is "almost always the independant variable associated with optimizing returns" - Greg Glassman (the shotcut to the good stuff).

Questions or Comments?

Monday, May 25, 2009

CrossFit Edmonton

Just got back from CrossFit Edmonton, I had a blast. They have a super nice facility and a great group. I think there were about 10 - 12 people and a good mix of males/females. We did a "grinder" Push Press 3-3-3-3-3. I have never done it this way....but I like it. Usually I warm up and hit all three near a 3 rep max attempt. Today I hit 95-135-145-155-165x2 with a bit of a jerk. My overhead is still weak but its great to work on it again, I just pressed the other day but didn't blog it.
3 rds
10 chest to bar pullups
10 front squat at 165lbs
10 burbees
This was a great WOD. The weight was a bit heavy, I might have had a better power output by lowering it a bit but peer pressure doesn't accomodate scaling ...haha.

I loved the group setting at this gym, they have everything dialed in and down to a T. I want to learn as much as I can about how they became so successful. I look forward to training there again and picking the brains of the owners.

Nutrition Lecture

(This little bugger in Miami stole Dani's pearl earing...but we got it back.)

So I will be practicing delivering my Nutrition lecture tomorrow night to three lovely ladies. I have taken knowledge from Robb Wolf and added a Pat Sherwood twist. It fits with my own style but still has lots of tweaks to work out. I don't mention the zone at all, I think it is not necessary for my audience. This may carry on, I might just mention the zone for people that simply can't give up grains and dairy or that want to really crack down on the diet. I truly believe Paleo is the way to go for the average person and Paleo Zone for the serial killers that want to maximize performance.

Although, at the end of the day, if someone can't live without cheese they are going to eat fucking cheese! I want to make this thing attainable and phase people in. I will not consider it successful if only 2 of 10 people I give the lecture to stick with it. Thus, my lecture explains a lot of the "whys" and discusses health risks and disease.

Yes I need to post more on Star Wars disease post is coming soon specially for Johnny.

Also, tonight I am going to CrossFit Edmonton for a WOD. Looking forward to checking out the box and talking with them about the business. I plan on visiting as many affiliates as I can in the next little while to get ideas for my business. There are a lot of successful affiliates that can't stop growing at a rapid pace....I have an idea of why that is but I want to learn more.

Not as big news as me going to CrossFit tonight but relevant to my family that reads this blog. It is official...I graduated with a BA in Political Science.

Friday, May 22, 2009

Affiliates that play together Thrive Together

(Dani, Me and Three amazing and knowledgeable trainers: Maggie, Dave and Pat.)

Yes, I know I haven't been posting my workouts, or anything for that matter. I will return to posting workouts soon. Today I have better things to talk about.

Dani and I will be affiliating with CrossFit soon. We have starting but there is still lots to do. More to follow on this.

Revisiting Peru, I spoke to Coach about affiliating and he gave me a boat load of advice. One of the pieces of advice I liked the most was the stories of affiliates that are literally 2 blocks from each other. CrossFit affiliates should not look at each other as competition but as partners. In addition we talked about professionalism and passion regarding a job. A true professional is always learning and trying to get better, that includes taking criticism and listening to clients. In addition, they have a passion for what they do and actually enjoy going into work everyday.

There are many other aspects that go into a good trainer but I think professionalism and passion are very key variables. Greg Glassman said, "Clients are not harvested like a fruit, they are made." I look forward to building great clientel and "playing" with the other affiliates.

Friday, May 15, 2009

Maggie-Dabe Colby = Intensity

I didn't PR in Fran but Maggie sure yelled at me enough to get a decent time
"C'MON DANI!!!!"

So I was joking with Dani before the Cert that Maggie was going to yell at us. She is famous for her intensity video on the CrossFit main page. Well our jokes became reality as soon as we hit Fran with Spanish Salsa music blasting in the backround. She would not accept anything but the best from everyone. It was like she came alive after 3 - 2 - 1 - GO! I like her style of coaching, it is a in your face motivation which is relentless. Pat Sherwood had something interesting to say about intensity and that is: "We write more parking tickets than speeding tickets." Meaning, with new clients it is very unlikely you are going to get one that you have to tell to slow down because they are so new to CrossFit. Most likely you will be motivating them to speed up. It takes a lot to possess the mental toughness to not put that bar down, or drop off the pullup bar during Fran. Fran hurts - but I vow my next meeting with her will be a PR.

More on Coach

So I asked Coach how low he thinks CrossFit times will get. His answer was long and very good but I can summarize it with what he said initially, which was, "Power output will not exceed materials." Meaning, Fran will eventually level off like the 100m world record when our muscles and fibres can no longer support such a high power output. Where does that power output lie? I think he said in between 24 000 and 25 000 ft/lbs is where the maximum lies. I could be wrong, but I think that is what he said.

Coach knows he is in the business of advancing human performance and eventually wants to offer a large cash prize for the CrossFit games. He said, "a large purse drives sport." So his goal is to have the CrossFit Games similar to a World Cup event in which athletes compete for a large cash prize. This would enable athletes from other sports to come over to CrossFit. It would be a, "Union of Capacities" that would include all of sport.

Don't expect to see the CrossFit Games in a stadium anytime soon. They want to keep it as a festival type event. This year should be lots of fun but they eventually want to air it on the internet. They were joking about the Games becoming a Woodstock type environment with bands and drinks; I guess it would be similar to the Calgary Stampede. I thought that was cool.

I still have lots to rant about...but I will leave it there. Post thoughts, comments or questions and I can elaborate.
"Let's go Dani! 2...1...Pick it up let's go!!!"

Thursday, May 14, 2009

Some Insights from Coach Glassman

This weekend we had a great opportunity to speak with Coach Glassman in person and listen to two separate Q&A sessions in which I asked a lot of questions  - there was a lot said and discussed...I will just go over a few things here so this isn't a massive post.  

When I initially spoke with Coach we discussed how receptive the military community and Exercise community has been.  In a nutshell he said in person they seemed receptive and open minded but behind his back the problems occurred.  His plan with all groups is to implement CrossFit while maintaining the current PT test - eventually after a few years everyone is going to be crushing the current PT test after doing CrossFit for a while.  At that point the Generals and higher ups will wonder why this is occurring?  He gave the example of Colorado State Patrol (I believe...could be wrong), he used this strategy and now thy are switching to a PT test that includes: Helen, FGB and Fran.  So, he understand he can't walk in the officer of a general and tell them to switch, he understands there is a lot of politics and ego that gets in the way.  

Why the military?  Why Police and Firefighters?  Well, think of fitness as a pyramid, at the top is people who need it for their lives, followed by those for their livelihood and etc. until you get to the bottom which is average joe and sally who just use fitness to lose weight.  He wanted to establish a beachhead with those that require fitness for their lives because he knows that people will take the program more seriously if the Navy Seals are doing it.  He likes to make fun of Richard Simmons, not because he isn't successful but because he targets the average housewife and thus is not taken seriously.  That is part of the reason why the WOD on the mainpage is so hard - to grow, the program has to be taken seriously and kick people's ass.  

CrossFit is currently growing 1% a day, I asked Coach Glassman where he sees CrossFit down the road.  In a nutshell, there are 1300 affiliates now, he doesn't see why there can't be 15 000 - "how many times does 150 divide into 7 million?"  This was a response to the question how many affiliates could Lima, Peru support.  I once heard Coach Glassman state, "CrossFit is a full frontal assault on the fitness industry."  I really think this is his strategy to avoid all the politics and bullshit that is involved with "convincing" the exercise scientists and military communities.  If the front line soldiers are doing it and kicking ass and if average joe is doing it and is healthier than ever, eventually they are going to have to jump and board and stop making up lies and avoiding the elephant in the room.  

"There are more room for CrossFit gyms than 7/11" - Coach Glassman 

That's it for now - next post I will go into other growth of CrossFit he discussed including CrossFit Golf and CrossFit Fire.  

Wednesday, May 13, 2009

Back from Lima but BUSY!

(Carlos, the winner of the qualifiers. He is from Ecuador and I will be rooting for him in California. Great guy and awesome athlete!)
(Dani going head to head against the qualifying female for South America, she had the lead up till the last few thrusters when Susana edged her out for the Win. It was a great effort by Dani against the home team favorite.)

So we just got in late last night from an AMAZING trip. I will be blogging about both the trip and the CrossFit part of the trip. Dani did great competing in the first even of the South American Games and I got a chance to be a judge for some great athletes. We met people from 7 or 8 different countries who were all great people. Coach spoke twice, taking questions, at the cert and I had a chance to talk to him one on one for about 20 minutes. The things he says have a great impact on my thoughts...they are "mind bottling." He covered a wide range of topics and answered some very pressing questions I had about CrossFit.

So I am driving out to Edmonton tomorrow so I have to get my stuff in order...more to come on all of this!

Thursday, May 7, 2009

Off to Lima, Peru!

This should be a great weekend. We are heading to Lima tomorrow morning, first we will stop in Miami for 8 hours and grab some food on the beach. Saturday morning we are heading over to the Regional qualifiers for South America and I am supposed to be a judge for the first event. The next few days will be the Level 1 cert with Coach Glassman, Dave Castro, Maggie Dabe-Colby, Pat Sherwood and many others!

I am more than excited, it should be a great trip!

Tuesday, May 5, 2009


5 rounds for time:
250m row (sub`d 200m Run)
With a 1.5 pood KB - 10 SDHP and 10 swings without putting it down
10 burpees

This was harder than I thought. Running on the grass is a good way to vary a workout.

Monday, May 4, 2009

Finally, a Flippin' PR!!

Front Squat 3-3-3-3-3
207 - 212 - 218 - 225 - 230 (PR)
Then a quick MetCon From CrossFit Games Canada Easy Quals.
21 - 15 - 9
KB swings 1.5 pood
This time would have put me near the bottom of the pack, I am not surprised. It would not be hard for my peers to crush either. I would like to come back to it in a few months and see how I do.

My diet and sleep have been solid. Things may get tossed up a bit as I go to Peru and then, drive to Edmonton but I will try to keep things as tight as possible. I want to keep hitting PR's, it feels good!